One Minute Meditation
© 2004 by Ed Hirsch

Whenever you have a break, take the time to be still, instead of nonstop going on to the next thing. Sit erect (or lie down), comfortably, grounded. Close your eyes, preferably, take a slow, deep breath through the nose, and then slowly exhale through the mouth, with the sense of dropping down into your core being. Then simply continue with slow, deep breathing through your nose.

Simply sense your immediate and whole experience in the moment, all of it as one, sustained by the breath. Simply experience "all that is" all at once. Donít distinguish sensations from energies, feelings, mental imagery, thinking, and so on. It is simply one Energy, one Space, one Now, one Being, one indefinable Presence. Simply "sense" or experience the whole "This" as one Presence.

Knowing that it is only for one minute, it is not as if you are sitting down to a long meditation, needing preparations, or taking time to settle down. Without trying to make anything happen, or trying to make sense of it, just directly experience your experience. Without trying, all your swirling, conflicted, stuck (etc.) energies (physical, emotional, mental) come to settle into depth, into your own depth. Without making anything happen, there is a shifting, an alchemy of transformation. What seemed so real and "solid" is now seen as a story or meaning you wove around the bare experience.

This is one minute for you to experience being yourself. Go into your most primary knowing/being. Experience the power of one minute, revealing what is always present throughout the day. It is practical, as an economical use of time for renewing your energy. It is psychological, as a way of disengaging from your "stuff." And it is spiritual, as a way of opening into the essential. By being totally allowing (of the whole experience), it is also emptying (of the usual "I" and its storyline). Return to Source, so you can move from/with Source.

Try it as a break, and it becomes a way of stopping the enmeshment in the ongoing drama. It becomes a way of breaking free to a place from which you can live. What starts as a break becomes a core experience that guides your day (that opens you to guidance from Source). The more you resonate with it, the more readily you drop or open into it within the minute. (This is deepened by supporting it with meditations in which you let body, breath, heart, mind, and self each return to Source.)

When you donít even have a full minute, try it for even less time. Try it for even a breath or two. And when you canít take a break, when you must continue on with the next task, let the meditation be in the flow with the movement and the process. In both ways, the contrast between the Silence of Being and the busy-ness of everyday life shifts from opposites to complementary aspects of One.

Ed Hirsch: Writings